CrossFit Mile Zero – CrossFit

Strength

DB Jump Squats (Weight)

6×3

Reverse Lunge (6×8/8, moderate weight, barbell or dumbbells)

Banded Low Row (No Measure)

6×6

WOD

Metcon (Time)

Fitness

60 Wallballs

40 Cal Row

20 Leg Lowers

400m Farmers Walk (moderate)

Performance

90 Wallballs (20/14)

60 Cal Row

30 Toes to Bar

400m Farmers Walk (35s/25s)

Compete

100 Wallballs (20/14)

70 Cal Row

40 Toes to Bar

400m Farmers Walk (50s/35s)

Goal Time: Under 15 Minutes

Time Cap: 20 Minutes

Be ready for a high heart rate and break up movements when you need rest.

The farmers walk can only be split into 4x100m.